Nutritional

What’s New in the 2015 Dietary Guidelines for Americans ~ Charlotte Davis, R.D., L.D.

What’s New in the 2015 Dietary Guidelines for Americans ~ Charlotte Davis, R.D., L.D.

If you have read the Live It Food Plan details in the First Place 4 Health Member’s Guide, you found that our food plan is based upon The United States Department of Agriculture (USDA) and Health and Human Services (HHS) Dietary Guidelines for Americans.  Choose MyPlate, a nutrition education program that expands on these guidelines to help provide specific individual nutrition goals, has become a familiar term in our country. Recently, you may have seen in the media that the Dietary Guidelines for Americans have been updated.   Every five (5) years, USDA and HHS publish the Dietary Guidelines to reflect the current body of scientific evidence on nutrition, food and health.  The following 2015-2020 Dietary Guidelines will be the current policy until the release of the next edition in 2020: Follow a healthy eating pattern across the lifespan.  All food and beverage choices matter.  Choose a healthy eating pattern at

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Turkey Tips

Turkey Tips

Whether you are cooking your first turkey or your fifteenth, you might want to take a look at these tips.  Some of them may break some myths that you’ve heard about how to cook a turkey. Did you know a frozen turkey takes four days to thaw in the refridgerator? Planning to brine your turkey?  Most turkeys are already brined.  Check the label! Let your turkey come to room temperature before roasting (take out one hour before).  That will help it to cook more evenly. Dry your turkey thoroughly (inside and out).  It will make the skin crispier. If you don’t brine your turkey (or if it’s not already brined), you need to season thoroughly.  Don’t forget to put salt inside too. Always use a roasting rack or the meat on the bottom will end up overcooked and dry and your kitchen will probably fill with smoke. Don’t stuff your

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Holiday Temptations – You Need a Plan!

Holiday Temptations - You Need a Plan!

During the Thanksgiving and Christmas holidays, many temptations will come our way. It will become more and more difficult to remain faithful to our goals as we are bombarded with activities that will demand our time and attention. That is why we need a PLAN! The plan is to remain consistent in practicing the spiritual and physical disciplines you have already begun. Remember, this is a lifetime journey, and one wrong turn doesn’t mean the journey is over!  One poor food choice or one missed quiet time doesn’t give us permission to give up. We must plan to succeed, and if we fail, we must plan to begin again! Develop strategies that will help you be successful during the holidays. My Goals for the Holiday Season 1. 2. 3. Strategies to Help Me Be Successful in These Goals Exercise Plans 1. 2. 3. Live-It Strategies 1. 2. 3. Plans for

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Brain Food

Brain Food

God has given us amazing brains to help us learn His Word and other information to help us as we travel through this life!  Did you know that there really are “brain foods” that can help boost your memory, keep your mind sharper, and potentially even lower your risk of Alzheimer’s disease?  Yes, our awesome Creator has provided us with so many and varied nutrients in our foods…and advances in technology are beginning to provide some insight into how these nutrients actually affect our brain function. Did you know that an average brain weighs only about three pounds, yet it consumes 20% of the oxygen you breathe and 20% of the energy you take in from food?  The front of your brain contains the cerebrum, which is responsible for your “thinking activities”.  This area also stores memories and enables you to plan and carry out those plans.  For instance, reading this newsletter,

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Ask the Dietitian – Eating Enough?

Question:  One of the members in my class is not eating all the food on the Live It Plan.  Is this okay? Answer:  Not eating all of the food on the plan can affect metabolism, especially if the person has made it a long-term habit to eat less than 1000 calories.  God has made our bodies so that they “adjust” to a famine-type situation, lowering the calories we need to function when food is scarce. Therefore, the person has trained their body to get better “gas mileage”, so to speak!  There are a couple of results from this.  Some body processes are hindered/slowed-down so all of our organs are not supplied with nutrients as well as they would be otherwise.  Also, if they aren’t eating the full 1300-1400 calories with the correct amounts from each food group, they are more than likely not getting enough nutrients in the food they ARE eating

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Easy Swaps for Portion Control

Easy Swaps for Portion Control

Portions have grown over the last couple of decades. Not surprisingly, our weight has followed right along with it. Portion size is a major contributor to weight problems, whether you eat out or at home. Restaurants serve huge plates of food, consisting of several servings per person, making it easy to go way past the recommended amount per meal. It’s not much better when you eat at home.  Some estimates say that portion sizes in the past 20 years have increased in restaurants and in homes by 50%.  Did you know that a typical dinner plate holds three servings of spaghetti, not just one?  If you fill your plate, you are likely eating much more than you need and more than you bargained for. Portion size is something you can change without getting rid of your favorite foods. All it takes is a few simple swaps to control how much

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How Do I Track Protein Bars

What do you think about using protein bars as meal replacement, in particular Think Thin High Protein Bar and Chef Robert Irvine Fit Crunch?  Some people in my class are using them and wonder how to count them on the Live It Tracker.   I am not a huge fan of meal supplement bars (I prefer getting my nutrition from “real” food, unless it is a time or traveling issue, plus these things are EXPENSIVE!), but if you are consuming them, see below how they could fit into the meal plan. Think Thin High Protein Bar (240 calories):  2 oz meat, 1 oz grain, 1/2 tsp. healthy oil Chef Robert Irvine Fit Crunch (190 calories):  2 oz meat, 1/2 oz grain If this comes up again with different bars, there are a couple of considerations on how to count these items.  For instance, the Chef Irvine bar contains milk whey

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How Do I Track Almond Milk?

How Do I Track Almond Milk?

Question:   I’m sensitive to real milk, so I drink almond milk (30 calories per cup).  What is the correct serving size for almond milk? Answer:  The First Place 4 Health food plan’s primary reason for stressing the milk group requirement is for the calcium these foods provide.  I know that many of the newer varieties of almond milk are fortified with calcium, so that helps get this much-needed nutrient!  If your brand has at least 30% of the recommended daily value of Calcium (look for this on the Nutrition Facts label on the side of the container) in a one-cup serving, then it has the calcium that you would get in one cup of milk, so you are good there.  However, most almond milk doesn’t have very much protein in it (some only has one gram per cup), and that is another nutrient that the FP4H food plan has arranged for you to get from

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Grocery Store Strategies

Grocery Store Strategies

Even savvy shoppers can be overwhelmed in the grocery store.  So many choices, labels and buzzwords, plus little time to spend deciphering all of it.  Here are a few strategies that might make your shopping trip a little easier Bring a list.  And stick to it! Healthy decisions start before you even walk through the doors of the store. Planning ahead can not only keep you from throwing in unnecessary items (hello, cookies!) but can also save you time and money. Have everyone in your family help contribute on the list as well. Kids are more willing to try new foods when they help pick them. Start with the Perimeter.   Do the majority of your shopping in the perimeter of the grocery store where the fruits, vegetables, dairy, meat and fish reside. Aim for meat or fish items that are 95 percent lean or higher, low-fat dairy and a variety of fruits and vegetables. While

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Stop a Craving in Its Tracks

Stop a Craving in Its Tracks

Giving in to a food craving is the ultimate diet double-whammy: Not only will that bag of chips or box of chocolates wreck your best plans, but the subsequent guilty feeling has a good chance of leading you to eat even more chips, chocolate, or other diet downfalls.   To stop an unhealthy urge in its tracks, try one of these tips. Start your day with oats.  Two new studies present a pretty compelling case to make oatmeal your go-to breakfast. Research from Lund University in Sweden found that the healthy fats in oats trigger the production of hormones in the body that make you feel satisfied, helping prevent cravings for up to 7 hours. Another recent study, published in the Annals of Nutrition & Metabolism, found that people who ate oatmeal for breakfast took in 31% fewer calories at lunch than people who skipped breakfast or had a bowl of corn flakes. Avoid your craving

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